Tune into enough performance experts, making it tempting to convince yourself that dozing is a secret weapon: rather than a band-aid after poor sleep, but a route towards improved recall, better spirits and perhaps quicker running times. Premier League soccer players do it regularly – as do concert pianists, UFC champions & media moguls. Yet, when you don't have a special sleep space or a career that allows frequent naps, is it *truly* worthwhile perks to a short sleep to justify the hassle? Is there a surefire technique to nod off promptly? Furthermore, can you honestly promise you will arise feeling improved, rather than worse?
Identifying Your Nap Motivation
“Experts note three main reasons for napping in the adult population,” says a professor of circadian rhythm specialist. “One is termed recovery napping, which is the action you take after experiencing poor sleep the previous night. Secondly, there's pre-emptive sleep, where you are anticipating sleep loss in the future, for example during on night shifts. The third reason is “pleasure-based sleep”, which simply is about the wish: there is a moment to nap during the day, and it's pleasant to do it.”
The first thing to consider, so, is to examine why you want to nap. “Napping can be genuinely useful when nighttime sleep is being disrupted because of factors outside your control – such as, when you are a new parent, or if you are healing from illness or heavy physical exertion,” states a sleep physiologist. “However, if you take a nap because your night sleep feels fragile or unreliable, that can be a signal your body's sleep pressure is not at the level it should be. Under those circumstances, naps can become a contributing factor, not the solution. Employ naps as a temporary measure to address immediate needs – the main goal must always be a solid and consistent night’s sleep.”
The Optimal Nap Duration
Therefore that daytime sleep must not be too extended to interfere with your nighttime sleep, and preferably are not recommended in the late afternoon (depending on the time you go to bed in the evening). What duration is wise? Guidelines are mixed. Among a prominent study on the subject, experts found that astronauts showed improvements of over 50% in attentiveness and a 34% increase in task performance following a nap of 26 minutes (in detail, this involved an initial six-minute nodding-off period). “My advice is setting a timer for 20 to 30 minutes – many individuals doze off within 10 minutes,” notes a sleep expert. “There is plenty of advice around concerning the optimal amount for sleeping, but that tends to cause people to feel more anxious than anything – and the least helpful action you can possibly do while aiming to get to sleep is to stress over it.”
If you plan to nap for a longer period, avoid the 45 to 60 minute range that induces sleep grogginess, that spaced-out feeling when you wake. “Research would say it’s better to have a lengthier snooze of 60 to 90 minutes than a medium-length one,” explains the professor. “Forty-five minutes is enough time to send you into slow-wave sleep making it more likely to feel sluggish upon awakening – while if you take it slightly longer to a full sleep cycle, you’re likely to be completing a natural sleep cycle and should wake up feeling more refreshed. However, if you nap for 90 minutes, it can influence your sleep later that night.”
Creating the Right Snooze Setting
When it comes to specific techniques, recommendations vary. Certain specialists propose employing the same protocol you use to promote restful sleep: a peaceful area, a supportive surface and minimal light as possible. Some advise that it's fine to just doze on a couch in whatever light is available – to prevent post-nap grogginess and to preserve your sleeping quarters as the place your brain links with proper sleep. “Sleep is something really tricky to command,” says an expert. “If you don’t have any sleepiness, it becomes harder to lie down and essentially instruct yourself to nod off. There must be some drive present to bring the sleep on to begin with. Personally, I can often snooze in full light and awaken on my own without a timer, though, what aids a lot of people is to anticipate a time where they feel naturally slightly tired and just gently allow sleep to come.”
Experimentation is key, and should your choices are limited – such as, if attempting to fit in some shut-eye on a train or in a soundproof office pod – it is perfectly fine to use some accessories. “When I’m working with elite athletes, I suggest that they not rely on sleeping in their bed, since they’re going to have|they will
